<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:wfw="http://wellformedweb.org/CommentAPI/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:atom="http://www.w3.org/2005/Atom" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" xmlns:slash="http://purl.org/rss/1.0/modules/slash/" > <channel> <title>Health & Fitness Archives | UBA Lion King Blog</title> <atom:link href="https://www.ubagroup.com/57-marina/category/lifestyle/health-fitness/feed/" rel="self" type="application/rss+xml" /> <link>https://www.ubagroup.com/57-marina/category/lifestyle/health-fitness/</link> <description>UBA Official Blog</description> <lastBuildDate>Wed, 22 May 2024 10:07:17 +0000</lastBuildDate> <language>en-US</language> <sy:updatePeriod> hourly </sy:updatePeriod> <sy:updateFrequency> 1 </sy:updateFrequency> <generator>https://wordpress.org/?v=6.7.2</generator> <image> <url>https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2018/09/cropped-57-Marina-Placeholder-Logo-opacity-32x32.png</url> <title>Health & Fitness Archives | UBA Lion King Blog</title> <link>https://www.ubagroup.com/57-marina/category/lifestyle/health-fitness/</link> <width>32</width> <height>32</height> </image> <item> <title>7 TIPS FOR GOOD ORAL HYGIENE AT THE WORK PLACE</title> <link>https://www.ubagroup.com/57-marina/7-tips-for-good-oral-hygiene-at-the-work-place/?utm_source=rss&utm_medium=rss&utm_campaign=7-tips-for-good-oral-hygiene-at-the-work-place</link> <dc:creator><![CDATA[]]></dc:creator> <pubDate>Tue, 30 Apr 2024 20:36:55 +0000</pubDate> <category><![CDATA[Health & Fitness]]></category> <category><![CDATA[lifestyle]]></category> <category><![CDATA[lion king]]></category> <guid isPermaLink="false">https://www.ubagroup.com/57-marina/?p=6375</guid> <description><![CDATA[<p>Your breath is like a force that either attracts people to you or pushes them away. It is the first thing that hits people when you speak. I once had a colleague everyone tried to avoid because of their terrible breath. Having a conversation with them was like torture to your nostrils—yeah, it was that […]</p> <p>The post <a href="https://www.ubagroup.com/57-marina/7-tips-for-good-oral-hygiene-at-the-work-place/">7 TIPS FOR GOOD ORAL HYGIENE AT THE WORK PLACE</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></description> <content:encoded><![CDATA[ <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Your breath is like a force that either attracts people to you or pushes them away. It is the first thing that hits people when you speak. I once had a colleague everyone tried to avoid because of their terrible breath. Having a conversation with them was like torture to your nostrils—yeah, it was that terrible. This negatively impacted his relationships with colleagues. Many things contribute to bad breath. Some are due to medical reasons, while others are due to poor oral hygiene. Maintaining good oral hygiene at the workplace is essential for both your health and your professional image. Here are seven tips to keep your mouth in great condition at work.</span></p> <h3 class="wp-block-heading" id="h-1-pack-a-dental-kit"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>1. Pack a Dental Kit</strong></span></h3> <figure class="wp-block-image size-full"><img fetchpriority="high" decoding="async" width="1000" height="667" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2024/04/BLOG-IMAGES-65.jpg" alt="" class="wp-image-6376" srcset="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2024/04/BLOG-IMAGES-65.jpg 1000w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2024/04/BLOG-IMAGES-65-768x512.jpg 768w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2024/04/BLOG-IMAGES-65-696x464.jpg 696w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2024/04/BLOG-IMAGES-65-630x420.jpg 630w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2024/04/BLOG-IMAGES-65-24x16.jpg 24w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2024/04/BLOG-IMAGES-65-36x24.jpg 36w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2024/04/BLOG-IMAGES-65-48x32.jpg 48w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Think of this as your workplace survival kit—but for your teeth. Include a toothbrush, toothpaste, dental floss, and mouthwash. Keeping these essentials at your desk or in your bag ensures you’re always ready to freshen up after meals or whenever you need a confidence boost.</span></p> <h3 class="wp-block-heading" id="h-2-hydrate-with-water"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>2. Hydrate with Water</strong></span></h3> <figure class="wp-block-image size-full"><img decoding="async" width="1000" height="667" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/BLOG-IMAGES-14072395.jpg" alt="Healthy tips for weight management" class="wp-image-5518" srcset="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/BLOG-IMAGES-14072395.jpg 1000w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/BLOG-IMAGES-14072395-768x512.jpg 768w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/BLOG-IMAGES-14072395-696x464.jpg 696w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/BLOG-IMAGES-14072395-630x420.jpg 630w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/BLOG-IMAGES-14072395-24x16.jpg 24w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/BLOG-IMAGES-14072395-36x24.jpg 36w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/BLOG-IMAGES-14072395-48x32.jpg 48w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Water is your best friend at work. It not only keeps you hydrated; it also helps wash away food particles and neutralises acids from your morning coffee or afternoon soda. Keep a reusable water bottle at your desk, and drink regularly throughout the day to keep your mouth refreshed and clean. This is my go-to hack.</span></p> <h3 class="wp-block-heading" id="h-3-snack-smartly"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>3. Snack Smartly</strong></span></h3> <figure class="wp-block-image size-large"><img decoding="async" width="1024" height="676" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/06/vegetables-1085063_1280-1-1024x676.jpg" alt="" class="wp-image-2955" srcset="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/06/vegetables-1085063_1280-1-1024x676.jpg 1024w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/06/vegetables-1085063_1280-1-768x507.jpg 768w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/06/vegetables-1085063_1280-1-696x459.jpg 696w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/06/vegetables-1085063_1280-1-1068x705.jpg 1068w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/06/vegetables-1085063_1280-1-636x420.jpg 636w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/06/vegetables-1085063_1280-1.jpg 1280w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Let’s be honest: snacks are a big part of the workday. But some snacks are better for your teeth than others. Opt for crunchy fruits and veggies like apples and carrots, which help clean your teeth as you chew. Avoid sugary snacks and sticky treats, which can lead to cavities.</span></p> <h3 class="wp-block-heading" id="h-4-rinse-after-meals"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>4. Rinse After Meals</strong></span></h3> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">If brushing your teeth at work isn’t always possible, rinsing with water can be a quick alternative. It helps dislodge food particles and reduce the buildup of bacteria. A simple swish-and-spit after lunch can make a big difference.</span></p> <h3 class="wp-block-heading" id="h-5-chew-sugar-free-gum"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>5. Chew Sugar-Free Gum</strong></span></h3> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Chewing sugar-free gum stimulates saliva production, which is your body’s natural defence against tooth decay. Saliva helps wash away food particles and neutralises acids. Look for gum with xylitol, a natural sweetener that also fights bacteria. Bonus: gum can be a stress reliever during those hectic workdays. This is also one of my favourite hacks.</span></p> <h3 class="wp-block-heading" id="h-6-mind-your-coffee-and-tea-intake"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>6. Mind Your Coffee and Tea Intake</strong></span></h3> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Coffee and tea are workplace staples, but they can stain your teeth and contribute to bad breath. If you can’t live without your daily caffeine fix, try to limit your intake and follow up with a glass of water. Consider using a straw to minimise contact with your teeth, and be sure to brush or rinse afterwards.</span></p> <h3 class="wp-block-heading" id="h-7-schedule-regular-dental-checkups"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>7. Schedule Regular Dental Checkups</strong></span></h3> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Even with the best workplace oral hygiene habits, it’s crucial to visit the dentist regularly. Routine cleanings and checkups catch issues early and keep your smile in top shape. Plan your appointments around your work schedule, and don’t be shy about mentioning any concerns you have about your oral health. UBA has a robust HMO plan that caters for this.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">With these tips, you should never be caught with bad breath or decayed teeth. A beautiful smile will always complement your confidence.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Read Also:<a href="https://www.ubagroup.com/57-marina/supplements-for-healthy-and-radiant-skin/"> 11 Supplements for Healthy and Radiant Skin</a></span></p> <p>The post <a href="https://www.ubagroup.com/57-marina/7-tips-for-good-oral-hygiene-at-the-work-place/">7 TIPS FOR GOOD ORAL HYGIENE AT THE WORK PLACE</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></content:encoded> </item> <item> <title>SUPPLEMENTS FOR HEALTHY AND RADIANT SKIN</title> <link>https://www.ubagroup.com/57-marina/supplements-for-healthy-and-radiant-skin/?utm_source=rss&utm_medium=rss&utm_campaign=supplements-for-healthy-and-radiant-skin</link> <dc:creator><![CDATA[]]></dc:creator> <pubDate>Mon, 23 Oct 2023 14:23:00 +0000</pubDate> <category><![CDATA[Health & Fitness]]></category> <category><![CDATA[lifestyle]]></category> <category><![CDATA[lion king]]></category> <guid isPermaLink="false">https://www.ubagroup.com/57-marina/?p=5784</guid> <description><![CDATA[<p>School is back in session and parents are back to the daily routine of prepping the kids for school, dropping them off and picking them up when school is over. School runs are a time to bond with your kids, but we are not going to pretend like they do not come with their own […]</p> <p>The post <a href="https://www.ubagroup.com/57-marina/supplements-for-healthy-and-radiant-skin/">SUPPLEMENTS FOR HEALTHY AND RADIANT SKIN</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></description> <content:encoded><![CDATA[ <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">School is back in session and parents are back to the daily routine of prepping the kids for school, dropping them off and picking them up when school is over. School runs are a time to bond with your kids, but we are not going to pretend like they do not come with their own stress. Waking up very early and having to deal with traffic and pollution from vehicle emissions doesn’t sound like so much fun to me. The stress builds up over time and can take a toll on your skin. Nothing beats a healthy diet and a good skincare routine when it comes to having healthy and glowing skin. This can also be complemented with supplements, especially if you are lacking some vitamins and nutrients in your diet. Here are some supplements that are often associated with promoting healthier, glowing skin.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Collagen:</strong> Collagen is a protein that provides structure to the skin. Taking collagen supplements can give you hydrated skin and improve its elasticity.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Vitamin C:</strong> Vitamin C is a powerful antioxidant that can help reduce skin damage caused by free radicals and promote collagen production.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Vitamin E: </strong>Another antioxidant, vitamin E, can protect your skin from damage caused by UV rays and other environmental factors.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Vitamin D:</strong> Vitamin D is essential for overall skin health and may help with conditions like psoriasis. It also helps with skin repair and skin cell growth. This is very important if you have a sedentary lifestyle and barely go out in the sun. There is a caveat, though: too much exposure to sunlight can be harmful to your skin, so always protect your skin with sunscreen.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Omega-3 Fatty Acids:</strong> Omega-3s can reduce inflammation and help keep your skin hydrated. Omega-3 fatty acids are commonly found in fish oil supplements.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Zinc:</strong> Zinc is important for skin health and can help manage acne and other skin conditions.</span></p> <figure class="wp-block-image size-full"><img loading="lazy" decoding="async" width="1000" height="667" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-6-1.jpg" alt="" class="wp-image-5787" srcset="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-6-1.jpg 1000w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-6-1-768x512.jpg 768w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-6-1-696x464.jpg 696w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-6-1-630x420.jpg 630w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-6-1-24x16.jpg 24w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-6-1-36x24.jpg 36w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-6-1-48x32.jpg 48w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Selenium:</strong> Selenium is an antioxidant mineral that can help protect your skin from sun damage.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Biotin:</strong> Biotin, or vitamin B7, is essential for healthy skin and hair. It can help maintain clear, glowing skin.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Probiotics:</strong> A healthy gut can lead to healthier skin. Probiotics can help improve gut health, which in turn may positively affect your skin.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Coenzyme Q10 (CoQ10):</strong> CoQ10 is an antioxidant that can help reduce the signs of ageing on the skin.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Aloe Vera:</strong> While not a supplement you ingest, aloe vera gel or capsules can promote skin health when applied topically.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">So, dear parents, if you want to have or maintain that supple skin while out and about and you are looking for where to get them, you should head over to the nearest <strong>MedPlus</strong> pharmacy to get them. Why? Because you enjoy <strong>7.5% </strong>off when you <a href="https://www.ubagroup.com/nigeria/promo/">purchase</a> medications with your UBA card.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">It is highly recommended that you consult a healthcare professional before starting a supplement regimen to determine what is best for you.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Read Also: How to Balance Fitness and Finances for a Healthy Lifestyle</span></p> <p>The post <a href="https://www.ubagroup.com/57-marina/supplements-for-healthy-and-radiant-skin/">SUPPLEMENTS FOR HEALTHY AND RADIANT SKIN</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></content:encoded> </item> <item> <title>BREAST CANCER AWARENESS: 5 WAYS TO SELF-EXAMINE YOUR BREAST</title> <link>https://www.ubagroup.com/57-marina/breast-cancer-awareness-5-ways-to-self-examine-your-breast/?utm_source=rss&utm_medium=rss&utm_campaign=breast-cancer-awareness-5-ways-to-self-examine-your-breast</link> <dc:creator><![CDATA[]]></dc:creator> <pubDate>Fri, 13 Oct 2023 09:25:22 +0000</pubDate> <category><![CDATA[Health & Fitness]]></category> <category><![CDATA[lion king]]></category> <guid isPermaLink="false">https://www.ubagroup.com/57-marina/?p=5790</guid> <description><![CDATA[<p>October of each year is set aside to raise awareness about breast cancer and research for a breakthrough in the treatment of the disease. Breast cancer is the most common cancer in the world, with women being the most affected. According to the World Health Organisation, 2.3 million women were diagnosed with breast cancer accompanied […]</p> <p>The post <a href="https://www.ubagroup.com/57-marina/breast-cancer-awareness-5-ways-to-self-examine-your-breast/">BREAST CANCER AWARENESS: 5 WAYS TO SELF-EXAMINE YOUR BREAST</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></description> <content:encoded><![CDATA[ <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">October of each year is set aside to raise awareness about breast cancer and research for a breakthrough in the treatment of the disease. Breast cancer is the most common cancer in the world, with women being the most affected.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">According to the World Health Organisation, 2.3 million women were diagnosed with breast cancer accompanied by 685,000 deaths globally in 2020.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Although cases are higher in developed countries, recently there has been a rise in the number of cases in developing countries including many African countries like Nigeria. West Africa now accounts for about 23% of all cancer cases, this clearly shows that cases are on the increase.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Early detection and treatment remain the most effective ways to beat breast cancer. One of the ways you can detect if there’s something unusual about your breast is to do a Breast Self-Exam.</span></p> <figure class="wp-block-image size-full"><img loading="lazy" decoding="async" width="1000" height="667" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-2.jpg" alt="" class="wp-image-5791" srcset="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-2.jpg 1000w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-2-768x512.jpg 768w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-2-696x464.jpg 696w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-2-630x420.jpg 630w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-2-24x16.jpg 24w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-2-36x24.jpg 36w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/10/BLOG-IMAGES-121023-2-48x32.jpg 48w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Follow these 5 steps to do a Breast Self-Exam:</span></p> <h3 class="wp-block-heading" id="h-1-examine-your-breasts-in-a-mirror-with-your-hands-on-your-hips"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>1. Examine Your Breasts in a Mirror with Your Hands on Your Hips</strong></span></h3> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Look out for the following; check that your breasts are their usual size, and colour and are evenly shaped without swelling or visible distortion. If you notice puckering, swelling of the skin, dimpling or anything unusual like soreness, rash or uneven nipple position, see a doctor immediately. Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips.</span></p> <h3 class="wp-block-heading" id="h-2-raise-your-arms-and-examine-your-breasts"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>2. Raise your Arms and Examine Your Breasts</strong></span></h3> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Check for the same changes in step 1.</span></p> <h3 class="wp-block-heading" id="h-3-check-for-fluids-or-discharges"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>3. Check for Fluids or Discharges</strong></span></h3> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Check both nipples for any discharge coming out. The fluid could be watery, yellow, milky or even blood.</span></p> <h3 class="wp-block-heading" id="h-4-lie-down-and-feel-your-breast-for-lumps"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>4. Lie Down and Feel Your Breast for Lumps</strong></span></h3> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">While lying down, use your right hand to feel your left breast, and then your left hand to feel your right breast. Stroke from the top to the bottom of the breast, moving across from the inside of the breast, working your way into your armpit area. This can also be done in a circular motion, making sure you cover the whole breast.</span></p> <h3 class="wp-block-heading" id="h-5-stand-or-sit-and-feel-your-breasts-for-lumps"><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>5. Stand or Sit and Feel Your Breasts for Lumps</strong></span></h3> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">This is best done in the shower when your skin is wet and slippery. Do this by covering your entire breast, using the hand movements that you used in step 4.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Breast self-exams do not in any way replace regular physical exams by a doctor, mammography, Ultrasound or Magnetic Resonance Imaging (MRI).</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Read Also: <a href="https://www.ubagroup.com/57-marina/11-ways-to-destress-at-work/">11 Ways to Destress at Work</a></span></p> <p>The post <a href="https://www.ubagroup.com/57-marina/breast-cancer-awareness-5-ways-to-self-examine-your-breast/">BREAST CANCER AWARENESS: 5 WAYS TO SELF-EXAMINE YOUR BREAST</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></content:encoded> </item> <item> <title>HOW TO BALANCE FITNESS AND FINANCES FOR A HEALTHY LIFESTYLE</title> <link>https://www.ubagroup.com/57-marina/how-to-balance-fitness-and-finances-for-a-healthy-lifestyle/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-balance-fitness-and-finances-for-a-healthy-lifestyle</link> <dc:creator><![CDATA[]]></dc:creator> <pubDate>Fri, 22 Sep 2023 14:45:42 +0000</pubDate> <category><![CDATA[Health & Fitness]]></category> <category><![CDATA[lifestyle]]></category> <category><![CDATA[lion king]]></category> <guid isPermaLink="false">https://www.ubagroup.com/57-marina/?p=5747</guid> <description><![CDATA[<p>Achieving a truly healthy lifestyle encompasses more than just hitting the gym and eating well. It extends to your financial well-being, which is closely interconnected with your physical health. Striking a balance between fitness and finances can lead to a more harmonious and fulfilling life. In this article, we’ll explore the connection between physical and […]</p> <p>The post <a href="https://www.ubagroup.com/57-marina/how-to-balance-fitness-and-finances-for-a-healthy-lifestyle/">HOW TO BALANCE FITNESS AND FINANCES FOR A HEALTHY LIFESTYLE</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></description> <content:encoded><![CDATA[ <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Achieving a truly healthy lifestyle encompasses more than just hitting the gym and eating well. It extends to your financial well-being, which is closely interconnected with your physical health. Striking a balance between fitness and finances can lead to a more harmonious and fulfilling life.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">In this article, we’ll explore the connection between physical and financial well-being and provide advice on how to stay physically and financially fit simultaneously.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>The Connection Between Physical and Financial Health</strong></span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">1. Stress Reduction: Both physical and financial stress can negatively impact your overall well-being. Stress is a common factor in various health issues, from high blood pressure to anxiety. Financial worries, such as debt or insufficient savings, can take a toll on your mental and physical health. Engaging in regular physical activity, on the other hand, helps reduce stress and boosts your mood.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">2. Longevity: Investing in your physical health can lead to a longer, more fulfilling life. Regular exercise, a balanced diet, and proper healthcare can reduce the risk of chronic diseases and medical expenses in the long run, saving you money.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">3. Energy Levels: Staying physically fit often translates to higher energy levels. With more energy, you can be more productive at work, potentially increasing your income and overall financial stability.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">4. Self-Discipline: Both fitness and financial success require discipline and self-control. Setting and achieving fitness goals can transfer these skills to your financial life, helping you save, invest, and spend wisely.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Tips for Balancing Fitness and Finances</strong></span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">1. Set Realistic Goals: Whether it’s weight loss or financial independence, set achievable goals. Break them down into smaller, manageable steps. Celebrate your successes along the way to stay motivated.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">2. Create a Budget: Just as you plan your workouts, create a financial budget. Allocate specific amounts for essentials, savings, investments, and discretionary spending. This will help you manage your money effectively and ensure that you’re saving for both short-term and long-term financial goals.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">3. Prioritise Health and Exercise: Allocate time for physical activity in your schedule, just as you would for work or other obligations. Regular exercise doesn’t have to be expensive; you can choose affordable activities like walking, jogging, or home workouts.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">4. Meal Planning and Budgeting: Plan your meals in advance to ensure a balanced diet while managing food expenses. Eating at home can be healthier and more cost-effective than dining out.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">5. Emergency Fund: Build an emergency fund to cover unexpected expenses without derailing your financial plans. A robust financial safety net can reduce stress, which is beneficial for both physical and financial health.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">6. Avoid Impulse Spending: Just as you should resist the temptation of unhealthy snacks, avoid impulse purchases. Before buying non-essential items, ask yourself if they align with your financial goals.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">7. Seek Professional Guidance: Consider consulting professionals for both physical fitness and financial planning. Personal trainers and financial advisors can provide expert guidance tailored to your specific needs.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">8. Stay Informed: Continuously educate yourself about health and finance. Understanding the latest trends, strategies, and best practices in both fitness and finance will empower you to make informed decisions.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Conclusion</strong></span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Balancing physical and financial fitness is not only possible but highly rewarding. The synergy between these two aspects of your life can lead to improved overall well-being. By setting realistic goals, creating budgets, prioritising health, and seeking professional guidance when needed, you can achieve a harmonious balance that allows you to thrive physically and financially.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Remember that small, consistent efforts in both areas can lead to significant long-term benefits. As you embark on this journey towards holistic well-being, you’ll find that the positive effects of your physical and financial fitness efforts will amplify each other, contributing to a happier, healthier, and financially sound lifestyle.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Read Also: <a href="https://www.ubagroup.com/57-marina/mental-health-benefits-of-regular-exercise/">Mental Health Benefit of Regular Exercise</a></span></p> <p>The post <a href="https://www.ubagroup.com/57-marina/how-to-balance-fitness-and-finances-for-a-healthy-lifestyle/">HOW TO BALANCE FITNESS AND FINANCES FOR A HEALTHY LIFESTYLE</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></content:encoded> </item> <item> <title>MENTAL HEALTH BENEFITS OF REGULAR EXERCISE</title> <link>https://www.ubagroup.com/57-marina/mental-health-benefits-of-regular-exercise/?utm_source=rss&utm_medium=rss&utm_campaign=mental-health-benefits-of-regular-exercise</link> <dc:creator><![CDATA[]]></dc:creator> <pubDate>Fri, 28 Jul 2023 12:41:31 +0000</pubDate> <category><![CDATA[Health & Fitness]]></category> <category><![CDATA[lifestyle]]></category> <category><![CDATA[lion king]]></category> <category><![CDATA[Mental Wellbeing]]></category> <guid isPermaLink="false">https://www.ubagroup.com/57-marina/?p=5571</guid> <description><![CDATA[<p>Regular exercise does a lot of positive things for our body such as weight loss, increased energy, lowering of blood sugar and reducing the risk of diabetes, to mention but a few. Did you know that regular exercise also offers numerous mental health benefits that can positively impact your overall well-being? Below are some of […]</p> <p>The post <a href="https://www.ubagroup.com/57-marina/mental-health-benefits-of-regular-exercise/">MENTAL HEALTH BENEFITS OF REGULAR EXERCISE</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></description> <content:encoded><![CDATA[ <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Regular exercise does a lot of positive things for our body such as weight loss, increased energy, lowering of blood sugar and reducing the risk of diabetes, to mention but a few. Did you know that regular exercise also offers numerous mental health benefits that can positively impact your overall well-being? Below are some of the key mental health benefits of engaging in regular physical activity.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Reduces Stress:</strong> When you exercise, your body releases endorphins and reduces the production of cortisol. The former is the hormone responsible for stress reduction while the latter is the culprit.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong><strong>Improves Mood:</strong> </strong>You sleep better when you exercise regularly and in turn, this can improve your mood. You will agree that waking in the morning with a big smile on your face sets the tone for that day.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Boosts Memory:</strong> Studies have shown that regular exercise can boost brainpower, mental energy as well as creativity. It helps your mind stay sharp all the time thereby, preventing memory loss. If you are experiencing a creativity drought, perhaps, all you need is an exercise routine to get it flooding again.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Boosts Self-Esteem:</strong> Engaging in regular exercise can improve self-esteem and body image, as it contributes to a sense of accomplishment and physical well-being.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong><strong>Promotes Better Sleep:</strong></strong> Regular exercise can do a lot of good for your circadian rhythm. Better sleep positively impacts mental health and emotional stability.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Reduces Symptoms of Anxiety and Depression: </strong>When depression and anxiety kick in, regular exercise can reduce the symptoms and keep your mood up.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Stress Outlet:</strong> Exercise can serve as a healthy outlet for managing stress and frustration, reducing the likelihood of these emotions building up and causing mental distress.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Social Interaction:</strong> Participating in group exercises or team sports can foster social interaction, which is essential for mental well-being. Social connections contribute to feelings of belonging and support.</span></p> <figure class="wp-block-image size-full"><img loading="lazy" decoding="async" width="1000" height="667" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/Image-b-1.jpg" alt="" class="wp-image-5575" srcset="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/Image-b-1.jpg 1000w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/Image-b-1-768x512.jpg 768w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/Image-b-1-696x464.jpg 696w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/Image-b-1-630x420.jpg 630w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/Image-b-1-24x16.jpg 24w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/Image-b-1-36x24.jpg 36w, https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2023/07/Image-b-1-48x32.jpg 48w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Distraction from Negative Thoughts:</strong> Engaging in physical activity can provide a temporary respite from negative thought patterns, as it shifts focus to the present moment and the task at hand.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt"><strong>Empowerment and Resilience</strong>: Setting and achieving exercise goals can promote a sense of empowerment and resilience, which can carry over into other areas of life.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Note that regular exercise still does not take away the importance of seeking help from a mental health professional if need be. In addition, find a routine that works for you and not necessarily what the majority is doing. Seek professional advice before starting a workout regimen especially, if there are preexisting health concerns.</span></p> <p><span style="font-family: 'Roboto', sans-serif;font-size: 14pt">Read Also: <a href="https://www.ubagroup.com/57-marina/healthy-eating-tips-for-weight-management/">Healthy Eating Tips for Weight Management</a></span></p> <p>The post <a href="https://www.ubagroup.com/57-marina/mental-health-benefits-of-regular-exercise/">MENTAL HEALTH BENEFITS OF REGULAR EXERCISE</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></content:encoded> </item> <item> <title>3 WAYS YOU CAN STAY HEALTHY AT WORK</title> <link>https://www.ubagroup.com/57-marina/3-way-you-can-stay-healthy-at-work/?utm_source=rss&utm_medium=rss&utm_campaign=3-way-you-can-stay-healthy-at-work</link> <comments>https://www.ubagroup.com/57-marina/3-way-you-can-stay-healthy-at-work/#comments</comments> <dc:creator><![CDATA[]]></dc:creator> <pubDate>Mon, 26 Aug 2019 14:16:00 +0000</pubDate> <category><![CDATA[Food]]></category> <category><![CDATA[Health & Fitness]]></category> <category><![CDATA[##UnitedBankforAfrica]]></category> <category><![CDATA[#AfricasGlobalBank]]></category> <category><![CDATA[#Food]]></category> <category><![CDATA[#foodforthought #MondayMotivation]]></category> <category><![CDATA[#foodie]]></category> <category><![CDATA[#FowardThinking]]></category> <category><![CDATA[#healthyliving]]></category> <guid isPermaLink="false">https://www.ubagroup.com/57-marina/2019/08/26/3-way-you-can-stay-healthy-at-work/</guid> <description><![CDATA[<p>  Staying in good shape requires effort. Good health and fitness can’t be achieved overnight, which is why it is important to incorporate certain habits into your daily routine. people often say they simply do not have the time or energy to live healthy lives. This is particularly true of working professionals. We’ve curated three […]</p> <p>The post <a href="https://www.ubagroup.com/57-marina/3-way-you-can-stay-healthy-at-work/">3 WAYS YOU CAN STAY HEALTHY AT WORK</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></description> <content:encoded><![CDATA[<p> </p> <div class="MsoNormal"></div> <div class="MsoNormal">Staying in good shape requires effort. Good health and<br /> fitness can’t be achieved overnight, which is why it is important to<br /> incorporate certain habits into your daily routine.</div> <div class="MsoNormal">people often say they simply do not have the time or energy<br /> to live healthy lives. This is particularly true of working professionals.</div> <div class="MsoNormal">We’ve curated three habits working <a href="https://www.ubagroup.com/about-uba/careers/">professionals</a> can do<br /> regularly to ensure they stay healthy.</div> <div class="MsoNormal"></div> <div class="MsoNormal"><b>1. Eat sensibly.</b></div> <div class="separator" style="clear: both; text-align: center;"><a style="margin-left: 1em; margin-right: 1em;" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/08/photo-1498837167922-ddd27525d352.jpg"><img loading="lazy" decoding="async" class="alignnone" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/08/photo-1498837167922-ddd27525d352.jpg" alt="foods to stay healthy" width="640" height="426" border="0" data-original-height="500" data-original-width="750" /></a></div> <p>It is important to exercise self-control. Moderation is key.<br /> You do not need to completely forget about junk food; just limit its<br /> consumption. Pay attention to what you eat for your main meals. Eat a good,<br /> filling breakfast in the morning. Lunch on salads and fruits. Also, maintain a<br /> healthy eating schedule in the evenings. Avoid eating lunch at your office desk<br /> as much as possible. Leaving the office for a while will prevent you from<br /> overeating and provide you with a short break.</p> <div class="MsoNormal"></div> <div class="MsoNormal">Snack on healthy alternatives, such as fruits, nuts, granola<br /> bars or healthy smoothies, which will keep you feeling satisfied without giving<br /> you the sluggish feeling that you get from eating junk food.</div> <div class="MsoNormal"></div> <div class="MsoNormal"><b>2. Drink plenty of<br /> water.</b></div> <div class="separator" style="clear: both; text-align: center;"><a style="margin-left: 1em; margin-right: 1em;" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/08/pexels-photo-87383-1024x682.jpeg"><img loading="lazy" decoding="async" class="alignnone" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/08/pexels-photo-87383-1024x682.jpeg" alt="drink plenty of water" width="640" height="426" border="0" data-original-height="1067" data-original-width="1600" /></a></div> <div class="MsoNormal"><b> </b></div> <div class="MsoNormal">you can lose track of how much water you’re drinking in a<br /> day by just being immersed in work.</div> <div class="MsoNormal">It is crucial that you drink enough to stay hydrated and<br /> active. It is always a good idea for an adult to drink between five and eight<br /> glasses of water every day. Depending on your level of physical activity you<br /> may need to consume more. You can also stay hydrated by eating fresh, juicy<br /> fruits.</div> <div class="MsoNormal"></div> <div class="MsoNormal"><b>3. Take frequent<br /> breaks.</b></div> <div class="separator" style="clear: both; text-align: center;"><a style="margin-left: 1em; margin-right: 1em;" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/08/pexels-photo-1573856-682x1024.jpeg"><img loading="lazy" decoding="async" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2019/08/pexels-photo-1573856-682x1024.jpeg" width="426" height="640" border="0" data-original-height="1300" data-original-width="867" /></a></div> <div class="separator" style="clear: both; text-align: center;"></div> <div class="MsoNormal"><b> </b></div> <div class="MsoNormal">Do not sit at your work station for hours at a stretch and<br /> not allow yourself a break. You may think that taking a break will waste your<br /> time, but taking a break can actually be productive.</div> <div class="MsoNormal">Not taking a break from work can make you mentally<br /> lethargic, and reduce your creativity. Make it a point to get away from your<br /> desk every now and again for a few minutes. The idea is to take a break;<br /> rejuvenate; and be more productive.</div> <div class="MsoNormal"></div> <div class="MsoNormal">Staying in good shape requires effort. It is important to<br /> incorporate certain habits into your daily routine. This will need long-term<br /> commitment and discipline, but there will be a lot of benefits to earn in terms<br /> of mental and physical well being.</div> <p> </p> <p>The post <a href="https://www.ubagroup.com/57-marina/3-way-you-can-stay-healthy-at-work/">3 WAYS YOU CAN STAY HEALTHY AT WORK</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></content:encoded> <wfw:commentRss>https://www.ubagroup.com/57-marina/3-way-you-can-stay-healthy-at-work/feed/</wfw:commentRss> <slash:comments>1</slash:comments> </item> <item> <title>LIVE A LITTLE, A WORK SPACE CAN BE INTERESTING !!!</title> <link>https://www.ubagroup.com/57-marina/live-little-work-space-can-be/?utm_source=rss&utm_medium=rss&utm_campaign=live-little-work-space-can-be</link> <comments>https://www.ubagroup.com/57-marina/live-little-work-space-can-be/#comments</comments> <dc:creator><![CDATA[]]></dc:creator> <pubDate>Thu, 18 Oct 2018 13:00:00 +0000</pubDate> <category><![CDATA[Health & Fitness]]></category> <category><![CDATA[lion king]]></category> <category><![CDATA[##UnitedBankforAfrica]]></category> <category><![CDATA[#dailyhealth]]></category> <category><![CDATA[#FUNPLACETOWORK #IDEAL #WORKPLACE]]></category> <category><![CDATA[#inspiration]]></category> <category><![CDATA[#Lifestyle]]></category> <category><![CDATA[#livinginAfrica]]></category> <guid isPermaLink="false">https://www.ubagroup.com/57-marina/2018/10/18/live-little-work-space-can-be/</guid> <description><![CDATA[<p>Many times we get caught up in the work and bustle of office spaces, tasks and events but let us be aware that staying healthy is just as important and not necessarily about exercise alone. Highlighted below are some great alternatives to just exercise and eating great especially amongst colleagues. Start a stress circle Organize a […]</p> <p>The post <a href="https://www.ubagroup.com/57-marina/live-little-work-space-can-be/">LIVE A LITTLE, A WORK SPACE CAN BE INTERESTING !!!</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></description> <content:encoded><![CDATA[<h2> Many times we get caught up in the work and bustle of office spaces, tasks and events but let us be aware that staying healthy is just as important and not necessarily about exercise alone. Highlighted below are some great alternatives to just exercise and eating great especially amongst colleagues.</h2> <div class="MsoNormal" style="line-height: normal"><b><span style="font-family: 'Times New Roman',serif;font-size: 13.5pt">Start a stress circle</span></b></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt">Organize a recurring weekly stress circle employees can attend if they want to talk about anything. Set safe-zone rules so everyone can feel comfortable talking about anything without facing judgment or appearing incompetent. (Everyone should feel comfortable admitting their struggles without facing special treatment from teammates.)</span></div> <p> </p> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> During the stress circle, each employee gets a turn to talk while everyone else listens and offers thoughtful constructive comments. If your stress circle gets too big, split into small groups so everyone’s stress gets the proper attention. If possible, try and separate managers and their direct reports. You want your team to be able to speak freely without fear of reprisal.</span></div> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2018/10/EmotionalEmacipationCircle-1-1-1024x402.jpg"><img loading="lazy" decoding="async" title="stress circle- fun workspace" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2018/10/EmotionalEmacipationCircle-1-1-1024x402.jpg" alt="stress circle- fun workspace" width="320" height="125" border="0" data-original-height="503" data-original-width="1280" /></a></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman', serif;font-size: 12pt"> </span></div> <div class="MsoNormal" style="line-height: normal"><b><span style="font-family: 'Times New Roman', serif;font-size: 13.5pt">Healthy cooking contests</span></b></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman', serif;font-size: 12pt">Have your staff make their favourite healthy recipes and bring them into work for a cooking contest voted on by the rest of the office.</span></div> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2018/10/download.jpg"><img loading="lazy" decoding="async" title="cooking contest -fun workspace" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2018/10/download.jpg" alt="cooking contest -fun workspace" width="320" height="146" border="0" data-original-height="152" data-original-width="331" /></a></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman', serif;font-size: 12pt"> </span></div> <div class="MsoNormal" style="line-height: normal"></div> <div class="MsoNormal" style="line-height: normal"></div> <div class="MsoNormal" style="line-height: normal"><b><span style="font-family: 'Times New Roman',serif;font-size: 13.5pt">Hold a fitness challenge</span></b></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt">Corporate wellness company Fitbug institute a daily wall sit challenge where employees increase the duration of their wall sits by 10 seconds each day, going until the last person remains standing. This serves as a fun fitness challenge idea that gets the whole office involved, and is a great way to get the competitive juices flowing!</span></div> <div class="MsoNormal" style="line-height: normal"></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt">(Here’s how to create a killer office fitness challenge in 4 weeks or less)</span></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2018/10/photo-1511536830243-d4cf5a1ebfca-1.jpg"><img loading="lazy" decoding="async" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2018/10/photo-1511536830243-d4cf5a1ebfca-1.jpg" width="320" height="202" border="0" data-original-height="317" data-original-width="500" /></a></div> <div class="MsoNormal" style="line-height: normal"></div> <div class="MsoNormal" style="line-height: normal"><b><span style="font-family: 'Times New Roman',serif;font-size: 13.5pt">Encourage nap time</span></b></div> <div class="MsoNormal" style="line-height: normal"></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt">The benefits of napping include improved creativity, productivity, and memory. Put a comfortable recliner in an unused room in your office to create a “nap room”.</span></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <div class="MsoNormal" style="line-height: normal"><b><span style="font-family: 'Times New Roman',serif;font-size: 13.5pt">Company sponsored Happy Hours</span></b></div> <div class="MsoNormal" style="line-height: normal"></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt">Working hard deserves some playing hard. Take your team out for Happy Hour after a long workweek to help everyone unwind before the weekend.</span></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2018/10/OFFICENAP.jpg"><img loading="lazy" decoding="async" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2018/10/OFFICENAP.jpg" width="320" height="213" border="0" data-original-height="426" data-original-width="640" /></a></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <div class="MsoNormal" style="line-height: normal"><b><span style="font-family: 'Times New Roman',serif;font-size: 13.5pt">Incorporate plants around the office</span></b></div> <div class="MsoNormal" style="line-height: normal"></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt">There are many health benefits<span style="color: blue"> </span>associated with having a “Green office,” including fresher air, improved emotional state, and a reduction of office illnesses. A University of Queensland study found that an office outfitted with plants can actually increase employee productivity by 15 percent.</span></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <div class="MsoNormal" style="line-height: normal"><b><span style="font-family: 'Times New Roman',serif;font-size: 13.5pt">Sponsor a company retreat or offsite</span></b></div> <div class="MsoNormal" style="line-height: normal"></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt">Company retreats are a ton of fun and a great way to brainstorm new ideas to drive the company forward. Use the beginning of the day to work on the company and then follow it up at night with a group dinner and drinks.</span></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <div class="MsoNormal" style="line-height: normal"><span style="font-family: 'Times New Roman',serif;font-size: 12.0pt"> </span></div> <p>The post <a href="https://www.ubagroup.com/57-marina/live-little-work-space-can-be/">LIVE A LITTLE, A WORK SPACE CAN BE INTERESTING !!!</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></content:encoded> <wfw:commentRss>https://www.ubagroup.com/57-marina/live-little-work-space-can-be/feed/</wfw:commentRss> <slash:comments>2</slash:comments> </item> <item> <title>BICYCLE CULTURE</title> <link>https://www.ubagroup.com/57-marina/bicycle-culture/?utm_source=rss&utm_medium=rss&utm_campaign=bicycle-culture</link> <comments>https://www.ubagroup.com/57-marina/bicycle-culture/#comments</comments> <dc:creator><![CDATA[]]></dc:creator> <pubDate>Tue, 20 Dec 2016 10:50:00 +0000</pubDate> <category><![CDATA[Health & Fitness]]></category> <category><![CDATA[lion king]]></category> <guid isPermaLink="false">https://www.ubagroup.com/57-marina/?p=893</guid> <description><![CDATA[<p>The First Step… It is unlikely that you would sit down with me for two minutes without me launching a spirited conversation on the joys and benefits of riding a bicycle. Why is it that less than 1% of workers own a bicycle? Why is it that many have never contemplated riding a bicycle […]</p> <p>The post <a href="https://www.ubagroup.com/57-marina/bicycle-culture/">BICYCLE CULTURE</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></description> <content:encoded><![CDATA[<div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/shutterstock_313377779.jpg"><img loading="lazy" decoding="async" title="BICYCLE CULTURE LAGOS NIGERIA" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/shutterstock_313377779.jpg" alt="BICYCLE CULTURE LAGOS NIGERIA" width="320" height="213" border="0" /></a></div> <div class="MsoNormal"></div> <div class="MsoNormal" style="text-align: justify"></div> <div class="MsoNormal"><b><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 115%">The<br /> First Step…</span></b></div> <div class="MsoNormal"><b><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 115%"> </span></b></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%">It<br /> is unlikely that you would sit down with me for two minutes without me launching<br /> a spirited conversation on the joys and benefits of riding a bicycle. Why is it<br /> that less than 1% of workers own a bicycle? Why is it that many have never<br /> contemplated riding a bicycle to foster good health, to guarantee their<br /> physical fitness or even for personal transportation from home to work. Did I<br /> hear you say, “God forbid!” on the last suggestion of using a bicycle for personal<br /> transportation. Lol!</span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%">Without<br /> actually taking the first step of owning a bicycle and actually riding it, the<br /> countless joys, benefits and opportunities associated with cycling would elude<br /> you completely. Don’t miss out on this opportunity to take up a life-changing<br /> interest. So, go get a bicycle, get on the bicycle, ride the bicycle and we<br /> would take it from there.</span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%">Here<br /> are the good points I need to address, as I can sense some concerns. Firstly,<br /> it is not too late. Anyone can learn to ride a bicycle, at any age, at any<br /> weight, and at any status. As long as you can see and have two legs, you can<br /> ride. Your bones might hurt initially and you may fall down a couple of times<br /> (wahala), but all you need to do is get up and continue. I remember once,<br /> somewhere in Lagos, while riding my bicycle and minding my own business that a<br /> small white hairy dog chased me aggressively for no reason. In my bid to<br /> increase my speed and zoom away, I panicked and fell down. I was so angry that<br /> I quickly got up and started chasing the dog. I was determined to bite the<br /> miserable dog and make newspaper headlines. The dog, on seeing my red eye, took<br /> off in the opposite direction. Luckily for the dog, I calmed down and continued<br /> to ride my bicycle. No shaking.</span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%"> </span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%">Secondly,<br /> can you afford it? Yes. There are all kinds of bicycles available at different<br /> prices. From N25,000.00 to N1.5 million (Yepa!), you can pick up a good<br /> bicycle that would take you from here to there and make you shed the kilos. No<br /> need for parking space, you can keep the bicycle in one of your rooms or hang<br /> it on the wall. No real storage is space required. Compared to buying a car, or<br /> buying a mobile phone, buying a bicycle is chicken feed. You could go high end<br /> when your confidence and cash flow improves. You can even, for a start, buy a<br /> good (emphasis on “good”) second-hand bicycle for less than N25,000.00. The<br /> cost of ownership is no excuse here. Also, the maintenance cost is<br /> insignificant. Bicycles are solid assets. They sometimes outlive the owners. I<br /> have an Italian bicycle which I got in 2002, a beautiful Bianchi bicycle. It is<br /> still with me and in top condition. I take care of it myself: washing it,<br /> lubricating the chains, pumping the tyres, etc. The bicycle is still serving me<br /> well. In the intervening period, I have bought countless phones, computers,<br /> clothes (you get the drift) that have all gone with the wind. I say again, the<br /> bicycle is a long lasting asset.</span></div> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/shutterstock_538887535.jpg"><img loading="lazy" decoding="async" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/shutterstock_538887535.jpg" width="320" height="205" border="0" /></a></div> <p> </p> <div class="MsoNormal" style="line-height: 150%;text-align: justify"></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%">Thirdly,<br /> is riding a bicycle safe? Is driving your car safe? Is riding an Okada or<br /> sitting in a bus safe? Is going by air safe? Is walking on the road safe? Is<br /> taking the elevator safe? Do I continue? Safety, like my wife would say, is in<br /> the eye of the beholder. Even cooking in the kitchen or taking a bath is unsafe<br /> if handled irresponsibly or without proper care, instruction or learning. You<br /> can’t just buy a bicycle and hit the road without proper skills and coaching.<br /> You should first of all hone your skills in a safe environment before taking on<br /> the roads. Indeed, properly trained riders have toured continents, (yes,<br /> continents) with little or no incidents. I have ridden my bicycle from Ikoyi to<br /> Epe Town and back to the Lekki area, covering a distance of 100 kilometres in<br /> slightly over 4 hours with no incident. The issue of safety is also no excuse<br /> here. Riding with experienced riders and joining a cycling club would also help<br /> to make you a master of the roads in a short time.</span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%"> </span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%">Cycling<br /> would boost your energy levels, make you lose weight (or prevent you from<br /> putting on weight) and enhance your metabolic rate. Cycling would not stress<br /> your joints like running and walking. Cycling is associated with freedom,<br /> relaxation and longevity. Cycling would take you far away from leading the<br /> sedentary lifestyle of a couch potato. As a self-proclaimed cycling ambassador,<br /> I could go on and on. I would stop here. I have more to write on cycling in the<br /> weeks to come.</span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%">Finally,<br /> what was my first step towards cultivating the bicycle culture? I remember how<br /> I soooo wanted a bicycle. I could not afford it then. (Ah, (emi<ins cite="mailto:nonso.nduanya" datetime="2013-06-25T10:45"> </ins>omo<br /> baba olowo). What did I do? I did what I could. I could afford a helmet! I went<br /> ahead and bought the helmet. A few people thought it funny. Some laughed behind<br /> my back and in front of me. Guess what, from that first step of buying a<br /> helmet, I subsequently got my bicycle and have bought and given out lots of<br /> bicycles since then. I have convinced many to take up cycling. I have ridden my<br /> bicycles with professional cyclists and top executives. I have covered<br /> thousands and thousands of kilometres. I have experienced freedom and joy while<br /> cycling. I am a Board Member of the Cycling Federation of Nigeria. All of this<br /> from that very first and significant step of buying a helmet. Who is laughing<br /> now? Failing to take that important first step in any endeavour is actually<br /> what fails us. Think about that.</span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%"> </span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%">Go<br /> on, take the first step, and get a bicycle. The world is for riding.<ins cite="mailto:nonso.nduanya" datetime="2013-06-25T10:45"></ins></span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="font-family: 'Century Gothic','sans-serif';font-size: 12.0pt;line-height: 150%"> </span></div> <div class="MsoNormal" style="line-height: 150%;text-align: justify"><span lang="EN-GB" style="line-height: 150%"><span style="font-family: Century Gothic, sans-serif">By Bili Odum</span></span></div> <p> </p> <div class="MsoNormal"></div> <p>The post <a href="https://www.ubagroup.com/57-marina/bicycle-culture/">BICYCLE CULTURE</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></content:encoded> <wfw:commentRss>https://www.ubagroup.com/57-marina/bicycle-culture/feed/</wfw:commentRss> <slash:comments>1</slash:comments> </item> <item> <title>THE SILENT KILLER</title> <link>https://www.ubagroup.com/57-marina/the-silent-killer/?utm_source=rss&utm_medium=rss&utm_campaign=the-silent-killer</link> <comments>https://www.ubagroup.com/57-marina/the-silent-killer/#respond</comments> <dc:creator><![CDATA[]]></dc:creator> <pubDate>Tue, 20 Dec 2016 10:19:00 +0000</pubDate> <category><![CDATA[Health & Fitness]]></category> <category><![CDATA[lion king]]></category> <category><![CDATA[Fitness]]></category> <category><![CDATA[Health]]></category> <guid isPermaLink="false">https://www.ubagroup.com/57-marina/?p=895</guid> <description><![CDATA[<p>If a person has high blood pressure it means that the walls of the arteries are receiving too much pressure. Anyone whose blood pressure is 140/90mmhg or more for a sustained period is said to have high blood pressure, or hypertension. There are two recordings, a high one (systolic) and a lower one (diastolic). The […]</p> <p>The post <a href="https://www.ubagroup.com/57-marina/the-silent-killer/">THE SILENT KILLER</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></description> <content:encoded><![CDATA[<div style="border-width: 100%;direction: ltr"> <div style="direction: ltr;margin-left: 0in;margin-top: 0in;width: 7.4868in"> <div style="direction: ltr;margin-left: 0in;margin-top: 0in;width: 7.4868in"> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/shutterstock_538552384-1024x1024.jpg"><img loading="lazy" decoding="async" title="THE SILENT KILLER" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/shutterstock_538552384-1024x1024.jpg" alt="THE SILENT KILLER" width="400" height="400" border="0" /></a></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in">If a person has high blood pressure it means that the walls of the<br /> arteries are receiving too much pressure. Anyone whose blood pressure is <span style="font-weight: bold">140/90mmhg</span> or more for a sustained period is<br /> said to have high blood pressure, or hypertension. There are two recordings, a<br /> high one (systolic) and a lower one (diastolic). The systolic pressure is<br /> measured when the heart contracts, while the diastolic one is gauged just<br /> before the heart contracts.</div> <div style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"><span style="font-weight: bold">Blood pressure is usually divided<br /> into five categories: </span></div> <ul style="direction: ltr;margin-bottom: 0in;margin-left: .375in;margin-top: 0in" type="disc"> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt;font-weight: bold">Hypotension (low blood pressure)<br /> </span><span style="font-family: 'century gothic';font-size: 12.0pt">Systolic<br /> mmHg 90 or less, or Diastolic mmHg<br /> 60 or less</span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt;font-weight: bold">Normal<br /> </span><span style="font-family: 'century gothic';font-size: 12.0pt">Systolic<br /> mmHg 90-119, and Diastolic mmHg<br /> 60-79</span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt;font-weight: bold">Pre-Hypertension<br /> </span><span style="font-family: 'century gothic';font-size: 12.0pt">Systolic<br /> mmHg 120-139, and Diastolic mmHg 80-89</span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt;font-weight: bold">Stage 1 Hypertension<br /> </span><span style="font-family: 'century gothic';font-size: 12.0pt">Systolic<br /> mmHg 140-159, and Diastolic mmHg<br /> 90-99</span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt;font-weight: bold">Stage 2 Hypertension<br /> </span><span style="font-family: 'century gothic';font-size: 12.0pt">Systolic<br /> mmHg over 160, and Diastolic mmHg over 100</span></li> </ul> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"><span style="font-weight: bold">Why the Drama?</span></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in">The biggest single problem is not the High Blood Pressure itself, it<br /> is lack of knowledge.</div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin-bottom: 12pt;margin-top: 12pt"><span style="background: white">Sometimes<br /> this is simply not being aware that you have Hypertension – </span><span style="background: white;font-weight: bold">there are often no obvious symptoms<br /> of High Blood Pressure</span><span style="background: white"> – but more often<br /> it is a failure to understand the seriousness of the problem. </span></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin-bottom: 12pt;margin-top: 12pt"><span style="background: white;font-weight: bold">Here are some chilling facts :</span></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin-bottom: 12pt;margin-top: 12pt"><span style="background: white">Hypertension<br /> is one of the 10 leading causes of death in the world. Hypertension has, again,<br /> been described as the dominant cause of cardiovascular diseases in Nigeria. </span></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in">Among urban Nigerian civil servants, higher socioeconomic status is<br /> related to increased blood pressure. In a study done in Nigeria, urban workers<br /> are shown to have almost 15% likelihood to have high blood pressure than their<br /> rural counterparts.</div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"><span style="font-weight: bold">One in 100 black men and women<br /> develops heart failure before age 50, a rate that is 20 times higher than<br /> whites in the same age group, according to a study published in the New England<br /> Journal of Medicine,(Stobbe, AP/Boston Globe, 3/19)</span></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"><span style="font-weight: bold">Physical inactivity alone increases<br /> the risk of hypertension by 30% (World Heart Federation Fact-Sheet, 2002)</span></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/shutterstock_536644237.jpg"><img loading="lazy" decoding="async" title="THE SILENT KILLER" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/shutterstock_536644237.jpg" alt="THE SILENT KILLER" width="640" height="426" border="0" /></a></div> <p> </p> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"><span style="font-weight: bold">Risk Factors:</span></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in">Hypertension has a variety of risk factors. Amongst urban workers,<br /> it was found that aside from Age and family history of HBP (which are<br /> uncontrollable), stress/ work pressure, obesity, poor physical fitness, alcohol<br /> drinking, smoking, high salt intake, high fat diet and other unidentified<br /> factors related to higher socioeconomic status were strong determinants of<br /> hypertension.</div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"><span style="font-weight: bold">Symptoms:</span></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in">Most people are not aware that they have hypertension because of a<br /> general lack of symptoms until major complications arise. In rare cases, some<br /> people with hypertension may have headaches, dizziness, nausea, blurred vision<br /> or nosebleeds.</div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in">Because of this lack of symptoms, regular check up is vital to<br /> monitoring blood pressure and promptly treating high blood pressure if it<br /> occurs before serious complications result.</div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"><span style="font-weight: bold">Treatment for High Blood Pressure</span></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in">The best treatment for High Blood Pressure is to make changes to<br /> your lifestyle:</div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"><span style="font-weight: bold">Regular exercise</span> – physical<br /> exercise helps lower and prevent high blood pressure and cardiovascular<br /> problems. Exercise of 30 to 60 minutes five days a week will usually lower a<br /> person’s blood pressure by 4 to 9 mmHg. The secret of getting success out of<br /> exercise is to do it regularly.</div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"><span style="font-weight: bold">Eating healthily</span> –</div> <ul style="direction: ltr;margin-bottom: 0in;margin-left: .375in;margin-top: 0in" type="disc"> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt">Eat<br /> more fruits, vegetables, and foods rich in potassium & magnesium.</span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt">Cutting<br /> back on foods that are high in saturated fat and cholesterol</span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt">Eating<br /> more whole grain products, fish, poultry, and nuts</span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt">Eating<br /> less red meat and sweets</span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt;font-weight: bold">Losing weight</span><span style="font-family: 'century gothic';font-size: 12.0pt"> – If you are overweight, the nearer you get to your<br /> ideal weight the more your blood pressure is likely to fall. </span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt;font-weight: bold">Reducing alcohol consumption </span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt;font-weight: bold">Lowering salt (sodium) intake </span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt;font-weight: bold">Lowering caffeine consumption </span></li> <li style="margin-bottom: 0px;margin-top: 0px;vertical-align: middle"><span style="font-family: 'century gothic';font-size: 12.0pt;font-weight: bold">Sleep and more time for relaxation</span></li> </ul> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in"></div> <div lang="en-US" style="font-family: 'Century Gothic';font-size: 12pt;margin: 0in">Lets have African images to illustrate this</div> </div> </div> </div> <p>The post <a href="https://www.ubagroup.com/57-marina/the-silent-killer/">THE SILENT KILLER</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></content:encoded> <wfw:commentRss>https://www.ubagroup.com/57-marina/the-silent-killer/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>FITNESS MYTHS VS FACTS</title> <link>https://www.ubagroup.com/57-marina/fitness-myths-vs-facts/?utm_source=rss&utm_medium=rss&utm_campaign=fitness-myths-vs-facts</link> <comments>https://www.ubagroup.com/57-marina/fitness-myths-vs-facts/#comments</comments> <dc:creator><![CDATA[]]></dc:creator> <pubDate>Mon, 19 Dec 2016 15:27:00 +0000</pubDate> <category><![CDATA[Health & Fitness]]></category> <category><![CDATA[Fitness]]></category> <category><![CDATA[Health]]></category> <guid isPermaLink="false">https://www.ubagroup.com/57-marina/?p=914</guid> <description><![CDATA[<p>By Gabriel Oyemike   There are loads of misconceptions (myths or falsehoods) that people carry regarding fitness (exercising and healthy eating) and how it affects us. Some of these are downright ridiculous, whilst some others make for interesting conversation. We would take a look at 4 of them in this edition, whilst the last four […]</p> <p>The post <a href="https://www.ubagroup.com/57-marina/fitness-myths-vs-facts/">FITNESS MYTHS VS FACTS</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></description> <content:encoded><![CDATA[<div class="MsoNormal" style="text-align: justify"><span style="font-family: 'Century Gothic', sans-serif;font-size: 14pt">By<br /> Gabriel Oyemike</span></div> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/shutterstock_533891650.jpg"><img loading="lazy" decoding="async" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/shutterstock_533891650.jpg" width="320" height="213" border="0" /></a></div> <p> </p> <div class="MsoNormal"></div> <div class="MsoNormal"></div> <div class="MsoNormal"><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">There<br /> are loads of misconceptions (myths or falsehoods) that people carry regarding<br /> fitness (exercising and healthy eating) and how it affects us. Some of these<br /> are downright ridiculous, whilst some others make for interesting conversation.</span></div> <div class="MsoNormal"></div> <div class="MsoNormal"><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">We<br /> would take a look at 4 of them in this edition, whilst the last four will be<br /> covered in the next edition.</span></div> <div class="MsoNormal"></div> <div class="MsoNormal"><b><i><span style="color: red;font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Myth 1: Women who lift weights will bulk up.</span></i></b></div> <div class="MsoNormal"></div> <div class="MsoNormal"><b><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Fact:<br /> </span></b><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Many<br /> people think that lifting weights or using the dumbbells to work out will make<br /> a lady look like a bodybuilder. That is simply false! Women’s testosterone<br /> levels are much lower than men’s (as much as 7-8 times less) so in most cases,<br /> they are not capable of building large muscles. Both sexes may have the same body<br /> structure but different hormonal make-ups, which means a difference in muscle<br /> strength. Most cases of muscularly built women are often times influenced by<br /> illegal substances.</span></div> <div class="MsoNormal"></div> <div class="MsoNormal"><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Studies<br /> have shown weight training is a key to preventing osteoporosis, creating lean<br /> muscle mass, raising your metabolic rate and creating strength. Limiting your<br /> heavy strength training is simply cheating your body out of the amazing<br /> benefits of strength training. So, ladies embrace weight training as it is a<br /> critical element to maintain a healthy weight, in addition strength training<br /> will help you slim down too!</span></div> <p> </p> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/FEASD.jpg"><img loading="lazy" decoding="async" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/FEASD.jpg" width="320" height="257" border="0" /></a></div> <div class="MsoNormal"><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt"> </span></div> <div style="margin-left: 1.0in;text-indent: .5in"></div> <div class="MsoNormal"><b><i><span style="color: red;font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Myth 2: I am slim and do not need to exercise.</span></i></b></div> <div class="MsoNormal"></div> <div class="MsoNormal"><b><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Fact:</span></b><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt"> We seem to<br /> accept the fact that thin people are fit and only fat people need to use the<br /> gym. Just as you can be overweight (BMI >25) and active, it is possible to<br /> be slim, sedentary and tragically unfit. </span></div> <div class="MsoNormal"><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Physical<br /> Fitness should be the biggest deciding factor for good health and not just<br /> weight loss. A lot of slim people eat junk and sugary foods with the air of<br /> cockiness that they can eat anything and just be fine even without leading an<br /> active lifestyle.</span></div> <div class="MsoNormal"><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt"> To be honest, it is only a matter of time<br /> before it manifests. It could either do so by way of secretion of excess fat in<br /> some areas of the body, example, the midsection, which causes more health risks<br /> than fat in other locations in the body and place such people at increased risk<br /> for diabetes, cancer and heart disease.</span></div> <div class="MsoNormal"></div> <div class="MsoNormal"><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Also,<br /> just because you’re not fat does not mean you can run for miles or train for 30<br /> minutes. No matter your weight; cardiovascular or aerobic exercise is good for<br /> you and can improve your health (as you can see below). Done on a regular<br /> basis, cardio reduces your risk of developing chronic disease, boosts mental<br /> health and helps you live healthier for longer.</span></div> <div class="description"></div> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/FDSAFDAAA.jpg"><img loading="lazy" decoding="async" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/FDSAFDAAA.jpg" width="320" height="208" border="0" /></a></div> <p> </p> <h3><strong><i><span style="color: red;font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Myth 3: I Prefer<br /> Supplements or Multivitamins to Exercise</span></i></strong><i></i></h3> <p><b><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Fact:<br /> </span></b><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Many<br /> folks prefer taking multivitamins or supplements to stay in shape over<br /> exercising and healthy diet as they feel this can replace any vitamins their<br /> bodies need. Studies have found that normal men and women do not need<br /> multi-vitamins if they are maintaining a regular exercise schedule and are in<br /> good health.</span><br /> <span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Multi-vitamins<br /> are not necessarily a substitute for eating fruits and vegetables.<br /> Multi-vitamins are harder for your body to absorb; your body accepts the<br /> vitamins that come in natural foods easier and faster.</span><br /> <span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">The<br /> best way to get the vitamins you need is through your food.</span><br /> <span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">If at<br /> all they should be used- Supplements as the name implies: to “supplement” an<br /> already nutritious diet. Pills, powders, portions, and magic elixirs are not<br /> the Holy Grail they are purported to be. So please exercise caution when going<br /> down this path. </span></p> <div class="separator" style="clear: both;text-align: center"><a style="margin-left: 1em;margin-right: 1em" href="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/GWGRQVF.jpg"><img loading="lazy" decoding="async" src="https://www.ubagroup.com/57-marina/wp-content/uploads/sites/4/2016/12/GWGRQVF.jpg" width="320" height="231" border="0" /></a></div> <div class="description" style="margin-left: 1.5in;text-indent: .5in"></div> <div class="description"></div> <div class="description"><b><i><span style="color: red;font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Myth 4: Training Once a Week Is Enough for Me.</span></i></b></div> <div class="description"><b><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">Fact:</span></b><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt"> If training<br /> just once a week is your thing, then you cannot achieve much. It might be tough<br /> to accept, but it is the truth. Even if you try to make up by exercising 3<br /> hours the one time you work out, it will only be counter-productive as you<br /> would not achieve your goals. It is recommended by WHO that we have at least 30<br /> minutes of moderate exercise daily (this you can tweak to one hour period of<br /> alternate days)</span></div> <div class="description"><span style="font-family: 'Century Gothic',sans-serif;font-size: 14.0pt">The<br /> key to losing weight and keeping your weight in check is a mixture of hard work<br /> and consistency. Again, the time of the specific activity will depend on what<br /> type of exercise and the intensity. To lose 1 pound (0.45kg) of weight a week,<br /> you have to have a 3,500-calorie deficiency a week. Imagine working out once a<br /> week and having this goal in mind? Consistent training, good food choices<br /> and proper water hydration will get you there much faster without the muscle<br /> depletion that dieting can cause. </span></div> <div class="description" style="margin-left: .5in;text-indent: .5in"></div> <p> </p> <h2><i><span style="color: red;font-family: 'Century Gothic',sans-serif;font-size: 14.0pt;line-height: 115%"> </span></i></h2> <p>The post <a href="https://www.ubagroup.com/57-marina/fitness-myths-vs-facts/">FITNESS MYTHS VS FACTS</a> appeared first on <a href="https://www.ubagroup.com/57-marina">UBA Lion King Blog</a>.</p> ]]></content:encoded> <wfw:commentRss>https://www.ubagroup.com/57-marina/fitness-myths-vs-facts/feed/</wfw:commentRss> <slash:comments>1</slash:comments> </item> </channel> </rss>